b r e a d b rae na d j an md

Transcription

1 b r e a d b rae na d j an md breakfast ebook madebydanica.co.uk

2 rejoice over breakfast It s often said breakfast is the most important meal of the day but often the most neglected. Somehow a soggy bowl of cereal or a dry piece of toast just isn t singing to us anymore. This poor soul of a meal is getting renovated right here in these next few pages. With comforting warm sweet potato scones with black grape vanilla jam. A reviving mango, green tea, and celery smoothie. Not to mention the on-the-go chocolate banana bread cookies. All gluten-free, dairy-free, plant-based, low in sugar and full of healthy ingredients.

3 homemade sesame milk 1 cup raw sesame seeds soaked overnight drained and rinsed 2 cups (500ml) water 2 tbsp date syrup or maple syrup 1/2 tsp vanilla extract or vanilla powder pinch of sea salt Blend soaked, rinsed, and drained sesame seeds with water for a couple minutes. Squeeze and strain mixture through a nut milk or mesh bag until all liquid is removed. Stir in syrup, vanilla, and salt. Store in airtight container in the fridge will last up to 5 days.

4 raspberry sesame smoothie 1-2 Servings 1 cup frozen raspberries 1 banana 100g 1/2 cup cashews or nuts of your choice 1 cup (250 ml) sesame milk pinch of sea salt Blend until smooth and pour into a bowl. Top with blackberries, sesame seeds, and more sesame milk.

5 sweet potato scones Makes 6 Scones 250g(2½ cups) Oats 1 tsp. Baking powder 1 tsp. Baking soda Pinch of salt 4 Tbsp firm Coconut oil 1 tsp. Vinegar 1 Tbsp Maple syrup 200g (¾ cup+1 Tbsp) Cooked mashed sweet potato Blend Oats in a food processor to make a flour. Add baking powder, baking soda, salt, and firm coconut oil and blend until the mixture becomes crumbly. Add your cooked and mashed sweet potato, vinegar, and maple syrup. Mix until mixture is a dough. Turn out onto an oat floured surface and knead once or twice to fully combine, then shape into a flat circle approx. 1.5 inch deep. I then use a knife to cut the circle into 6 triangle pieces. Feel free to slice into 8 pieces if you like mini scones. Place on a baking sheet and Bake at 180c/350f for mins. Until golden and cooked, cool on a wire rack.

6 mango green tea celery smoothie 1-2 servings 2 mangoes 3 stocks of celery 250ml chilled green tea chunk of fresh ginger 1 lime juiced 4-5 ice cubes (optional) Peel your mango and ginger Wash celery and juice the lime. Throw everything into your blender and blitz. Add more lime or ginger if you want more flavour punch.

7 chocolate banana bread breakfast cookies Makes 8-10 cookies 1 Banana (100g) 2 Tbsp Maple syrup 1 Tbsp Melted coconut oil 50g (½ cup) Porridge oats 150g (1 cup pushed down) Ground almonds 1 Tbsp Raw cacao powder Pinch sea salt Mash up your banana then add your maple syrup and melted coconut oil. Use a food processor to grind your oats into a flour and put in a separate bowl then add your ground almonds, cacao powder, and sea salt. Then combine your wet banana mixture with your dry almond/oat/cacao mixture. Stir until just combined and roll into balls and put on a baking sheet lined with baking paper. Don t push down on the cookie dough as you want them to bake up fluffy. Bake at 180c/350f for mins. Until golden and cooked. Cool on a wire rack and dust with more cacao powder.

8 blueberry sesame overnight oats 1 serving 3/4 cup (75g) oats 3/4 cup (185ml) sesame milk or milk of your choice small handful of blueberries couple spoons of coconut chips a drizzle of date syrup The night before mix together your oats and milk of choice, feel free to add some sweetener. In the morning add your toppings blueberries, coconut chips, and date syrup.

9 frozen grape banana vanilla smoothie 1 serving 1 cup of frozen grapes 1 frozen banana 1/3 cup (30 g) oats 1/2 cup 125ml water or coconut water squeeze of lemon 1/4 tsp vanilla extract or powder Blend until smooth and top with blackberries, frozen grapes, and grape jam black grape vanilla chia jam makes 1 jar 1 cup (200g) concord grapes 3 Tbsp Lime juice 1/4 cup 60ml water 1 tsp vanilla 3 Tbsp chia seeds Blend all ingredients and chill until set and firm approx. 20minutes Store in an airtight container in the fridge will last a week.

10 apple maple porridge with hazelnuts cinnamon and chilli Need a warm spicy kick in the morning? Just add roasted hazelnuts for a crunch and dried chilli for a bit of heat. 1 serving 1/2 cup (50g) oats 125ml-175ml almond milk (depending on your desired thickness) pinch of sea salt drizzle of maple syrup and dusting of chilli powder and cinnamon 1 apple grated handful of roasted hazelnuts Heat oats with milk and salt for few minutes until thick and bubbling. Add maple, grated apple, cinnamon, and chilli. Top with roasted hazelnuts.

11 plums roots & stars smoothie 1-2 servings 1 medium raw beetroot 3 plums 1 banana 1/2 tsp. ground star anise 1 tsp maple syrup or sweetener of choice squeeze of fresh lemon juice 250ml Water Wash and chop your beetroot (I don t peel as goodness is in the skin). Peel and slice banana. Remove stones from plums and then place everything in your blender and puree. Make sure you add lemon it really brings out all the flavours with a zing. Also feel free to add ice if you want it more refreshing. Watch this smoothie being made:

12 oat pancakes makes 4 pancakes 150g (1½cup) Porridge oats 75g (½ cup pushed down) Ground almonds 1 tsp Baking soda Pinch of sea salt 200ml Almond milk 1 tsp Lemon juice 1 tsp Vanilla extract 2 Tbsp Maple syrup Coconut oil for frying Mix together your oats, almonds, baking soda, and salt. Then whisk in your almond milk and maple syrup. Heat your frying pan with a small spoon of coconut oil. Then spoon pancake batter onto the hot pan. Flip pancakes when bubbles form and are golden brown. Then cook them on the other side. Serve with bananas, nut butter, and espresso syrup see recipe below Espresso Syrup 3 Tbsp date syrup 3 Tbsp brewed espresso Mix until fully combined and pour over pancakes or overnight oats

13 chia seed french toast 3 pieces of bread (sour dough rye) 125 ml (1/2 cup) almond milk 2 Tbsp ground chia seeds 1 tsp orange zest 1/2 tsp cinnamon 1/2 tsp vanilla 1-2 tsp coconut oil for frying Pour the milk into a shallow dish and add ground chia seeds, orange, cinnamon, and vanilla. Stir well and allow to thicken for a few minutes. Drench bread one slice at a time and allow to soak up liquid one minute or so each side. Heat coconut oil until hot in a frying pan and add soaked bread. Do Not add bread to a cold frying pan!!! Fry for a couple minutes each side until crispy and golden. Serve with cinnamon, date syrup, and toasted coconut chips.

14 apple and fennel seed loaf 200g (2 cups) Porridge oats 100g (½ cup) Cornmeal 1 tsp. Baking powder 1 tsp. Baking soda Pinch sea salt 4 Tbsp Olive oil 150g (½ cup) Applesauce 1 Banana (100g) 100ml Maple syrup ½ tsp. Fennel seeds Grind the rolled oats into a flour in your food processor. Mix together in a bowl all the DRY ingredients In another bowl mash the banana and add all the WET ingredients together Now mix both bowls together and combine with fennel seeds. Mix well so no air bubbles remain. Transfer batter to a loaf tin (standard size) lined with baking paper. Give it a little knock against the counter to release the air bubbles. Feel free to add sliced apple on top to decorate. Place in a preheated oven at 350f (180c) for 35-40minutes. To see if cooked insert a toothpick in the centre it should come out clean. Remove from oven and cool on wire rack. Slice and enjoy with jam or nut butter. Tip: I prepare my own applesauce by peeling and chopping 1-2 apples then heat in a pot with a touch of water till cooked, then mash. Measure amount for loaf after your cook your apples.

15 Hope you enjoyed my healthy eating breakfast cookbook. If you would like to see more healthy recipes check out madebydanica.co.uk Let s Connect: